How to get definition in the outer calves?

Asked by: Owen Kadlecik

How to Hit Those Stubborn Outer Calves

1. Standing Calf Raise on Machine (toes in): 3 sets, 20–25 reps.
2. Standing Calf Raise on Machine (toes straight): 3 sets, 12–15 reps.
3. Seated Calf Raise (toes in): 3 sets, 20–25 reps.
4. Seated Calf Raise (toes straight): 3 sets, 12–15 reps.

How do I grow the sides of my calf?

Other ways to increase calf size

1. Sprinting. Powerful bursts of sprinting will challenge your calf muscles.
2. Uphill walking. When you walk or run on an incline, your calves work against more resistance.
3. Jumping rope. Jumping rope can help to strengthen and tone your calves while also boosting your cardio fitness.

How do you get definition in your calves?

Killer Calves – Simple Exercises to Tone and Sculpt Your Calf…

1. Double-Leg Calf Raises. One of the best exercises to work your calf muscles is the calf raise. …
2. Single-Leg Calf Raises. For additional intensity, try single-leg calf raises. …
3. Seated Calf Raises. …
4. Stair Steps. …
5. Jump Squats.

How do I increase my calf definition?

5 tips for defined calves

1. Get active! Preventing fluid from building up in your lower legs is key for defined calves. …
2. Stretch your calf muscles throughout the day. …
3. Perform calf raises whenever you have time or you’re standing around. …
4. Run using a mid-foot strike position. …
5. Increase your gradient.

What is the muscle on the outside of the calf?

Peroneus. The peroneus muscles, also known as fibularis muscles, are a group of three muscles in each leg. They run on the outer side of the lower extremity. The peroneus longus and peroneus brevis run on the outer side of the leg.

How do I target my outer calf?

So you do that first for about you know one set and then you move into calf raises the calf raises you basically want to stand with your toes pigeon toed in so pointing inwards.

How do you target your inner and outer calves?

Okay one more time now we're going to work our inner calf muscle by having your toes pointed out so it's going to look like that same thing again we go on our toes we hold it one or two seconds.

Why are my calves not defined?

5 Reasons You’re Not Seeing Definition In Your Legs No Matter How Hard You Try. Hint: You might not be stretching enough. Most weep in the face of leg day, but not you. You are the squat queen, you love lunges, and your calf raises are no joke.

Does walking tone your calves?

Go for a walk



The simple act of walking engages your calves leading to leaner, toned muscles. Aim for 10,000 steps daily. If your goal is to lose weight while you tone up, add steps as you are able until you are taking 12,000 to 15,000 each day. Super charge your walk by taking on hills outside.

How do I tone my lower calves?

Tone your calves with these 10 simple exercises

1. Calf raises.
2. Jumping jacks.
3. Butt kickers.
4. Jump squat.
5. Raised heel squat.
6. Mountain climbers.
7. Outward calf raise.
8. Inward calf raise.

Are calves genetic?

Yes, genetics play a massive role in your calf development. This is because genetics play a massive role in ALL muscle development. Although there can be small variances on your body in terms of areas that genetically respond better than others, it pales in comparison to your overall muscle building genetics.

Why are calves called second heart?

That’s right, your calf muscles are your second heart! The body is engineered so that when you walk, the calf muscles pump venous blood back toward your heart. The veins in your calf act like a reservoir for blood your body does not need in circulation at any given time.

What muscle runs down the outside of the lower leg?

The iliotibial band (ITB) is a tendon that runs along the outside of your leg.

What is the IT band muscle?

The IT (iliotibial) band is a thick band of fibrous tissue that runs along the outside of your leg. It starts at the hip and extends to the outer side of the shinbone just below the knee joint. The IT band works with the muscles in your thigh to provide stability to the outside of the knee joint.

Why are my calves so big female?

What Causes Big Calves? Bigger-than-average calf muscles could be the result of genetics, indulging in too many salty foods, carrying excess body fat or doing the wrong kinds of exercises for your body type.